Rediscover Restful Nights with Our Sleep Management Program (5 Days)

Wake Up Refreshed and Energized—Sleep Better, Live Better

Say goodbye to restless nights with a personalized Sleep Management Program. Learn effective strategies to improve sleep quality, reset your body clock, and wake up feeling rejuvenated. Experience deeper, more restorative sleep while boosting your overall health and energy levels. Start your journey to better sleep and vibrant mornings today!
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Day 1: Relaxation and Detox Preparation

Time Activity Details Benefits
6:30 AM Herbal Detox Drink Triphala and Brahmi tea to calm the nervous system and prepare for detox Reduces toxins- calms the mind- and improves digestion.
7:00 AM Gentle Yoga and Pranayama Focused on Shavasana (Corpse Pose) and Nadi Shodhana (Alternate Nostril Breathing) Relaxes muscles- reduces stress- and enhances oxygen flow.
8:30 AM Personalized Breakfast A light meal: Porridge with nuts- steamed vegetables- and a calming herbal tea Nourishes the body and balances energy.
10:00 AM Abhyanga (Ayurvedic Oil Massage) A soothing full-body massage with sandalwood and sesame oil Relaxes muscles- nourishes the skin- and promotes mental calmness.
11:30 AM Nasya Therapy (Nasal Detox) Application of Anu Taila to cleanse the sinuses and balance mental energy Clears toxins from the head region and promotes mental clarity.
1:00 PM Personalized Detox Lunch Moong dal khichdi- lightly steamed greens- and a side of herbal chutney Supports digestion- balances doshas- and promotes relaxation.
3:00 PM Unani Consultation Assessment of sleep disturbances and the prescription of Unani herbs like Rauwolfia Serpentina or Khamira Gaozaban Targets sleep disorders and promotes emotional balance.
5:00 PM Shirodhara (Oil Therapy) Warm jatamansi oil poured on the forehead to deeply calm the nervous system Reduces anxiety- induces relaxation- and prepares the body for restful sleep.
7:30 PM Light Dinner A simple meal: Vegetable broth- a small portion of rice- and chamomile tea Aids digestion- relaxes the body- and supports deep sleep.

Day 2: Detoxification and Emotional Balance

Time Activity Details Benefits
6:30 AM Herbal Detox Drink Tulsi and mint tea to soothe the digestive system and calm the mind Detoxifies the digestive tract and reduces mental tension.
7:00 AM Yoga for Emotional Release Poses like Balasana (Child’s Pose)- Setu Bandhasana (Bridge Pose)- and Viparita Karani (Legs-Up-The-Wall Pose) Releases emotional tension.
8:30 AM Personalized Breakfast Warm porridge with fruits and herbal tea for dosha balancing Provides sustained energy and promotes relaxation.
10:00 AM Virechana (Panchakarma Cleansing Therapy) A gentle herbal laxative to detoxify the digestive system Eliminates toxins- balances Pitta dosha- and promotes mental clarity.
12:00 PM Siddha Mud Therapy Application of Fuller’s Earth and neem mud packs to the body Soothes inflammation- reduces stress- and detoxifies the skin.
1:00 PM Personalized Detox Lunch Quinoa salad- steamed vegetables- and a mild herbal soup Nourishes the body and supports detoxification.
3:00 PM Unani Herbal Therapy Administration of Khamira Abresham or Jawahar Mohra for stress relief and improved sleep quality Balances energy- reduces anxiety- and promotes deep relaxation.
5:00 PM Sound Healing Therapy A session with Tibetan singing bowls to calm the nervous system and balance energy centers Promotes mental clarity- aligns energy- and reduces emotional stress.
7:30 PM Light Dinner Includes vegetable khichdi- steamed greens- and warm almond milk with turmeric Prepares the body for restful sleep and aids digestion.

Day 3: Rejuvenation and Stress Reduction

Time Activity Details Benefits
6:30 AM Herbal Detox Drink Ashwagandha and Brahmi tea to energize and calm the nervous system Reduces fatigue and prepares the mind and body for rejuvenation.
7:00 AM Yoga for Energy Flow-based poses: Surya Namaskar (Sun Salutation) and Bhujangasana (Cobra Pose) with breathwork Revitalizes the body- enhances focus- and reduces stress.
8:30 AM Personalized Breakfast A light meal with fresh fruits- nuts- and porridge Balances digestion and provides sustained energy.
10:00 AM Abhyanga with Reflexology A full-body oil massage combined with reflexology for sleep points Relieves tension- promotes circulation- and supports emotional balance.
1:00 PM Personalized Detox Lunch Lentil soup- vegetable broth- and steamed greens Supports rejuvenation and balances doshas.
3:00 PM Shirodhara (Oil Therapy) Continuation of oil therapy for enhanced relaxation and sleep quality Reduces residual anxiety- promotes mental calmness- and supports restorative sleep.
5:00 PM Guided Visualization Meditation Focused imagery to promote emotional stability and relaxation Enhances clarity- reduces emotional tension- and supports mental well-being.
7:30 PM Light Dinner Vegetable khichdi- rice- and herbal tea with chamomile and mint Prepares the body for a restful night’s sleep.

Day 4: Rejuvenation and Long-Term Balance

Time Activity Details Benefits
6:30 AM Herbal Detox Drink A soothing cup of Lemon Balm and Ashwagandha tea to relax the nervous system and energize the body Calms the mind- prepares the body for the day- and supports emotional stability.
7:00 AM Yoga for Sleep Rejuvenation Poses- like Supta Baddha Konasana (Reclined Bound Angle Pose) and Janu Sirsasana (Head-to-Knee Pose) with gentle breathwork Promotes physical relaxation- improves blood flow- and supports restful sleep.
8:30 AM Personalized Breakfast Light meal: Millet porridge- almond milk- and herbal tea based on individual dosha recommendations Nourishes the body- balances energy- and aids digestion.
10:00 AM Pinda Sweda (Herbal Bolus Therapy) Warm herbal boluses filled with jatamansi- vetiver- and brahmi applied to the body Relaxes muscles- improves circulation- and calms the nervous system.
11:30 AM Siddha Therapy – Energy Balancing Focused Siddha therapy to balance the body’s energy channels using herbal compresses and acupressure techniques Aligns energy flow- reduces stress- and promotes emotional clarity.
1:00 PM Personalized Detox Lunch Vegetable stew- lentil soup- and steamed greens with cumin and turmeric as per dietician guidance Supports digestion- detoxification- and provides sustained energy.
3:00 PM Unani Herbal Therapy Administration of calming herbs like Khamira Marwareed or Khamira Gaozaban for relaxation and improved sleep quality Reduces anxiety- balances emotions- and enhances relaxation.
5:00 PM Guided Sound Therapy Use of Tibetan singing bowls and soft chimes to calm the mind and prepare for deep sleep Balances the nervous system- reduces mental fatigue- and promotes emotional well-being.
7:30 PM Light Dinner Cumin rice- lightly spiced vegetable curry- and chamomile tea with a hint of honey Prepares the body for restful sleep and promotes digestion.

Day 5: Empowerment and Integration

Time Activity Details Benefits
6:30 AM Herbal Detox Drink A rejuvenating drink of Brahmi and Gotu Kola tea for mental clarity and calmness Reduces residual stress- energizes the body- and clears the mind.
7:00 AM Yoga Nidra (Yogic Sleep) A deeply restorative practice with guided meditation and visualization to integrate the program’s benefits Promotes complete relaxation- mental clarity- and prepares the body for sustainable sleep health.
8:30 AM Personalized Breakfast Fresh fruits- a small portion of whole grains (millets or quinoa)- and herbal tea as per dietician guidance Balances energy- nourishes the body- and supports detoxification.
10:00 AM Abhyanga with Reflexology A calming oil massage combined with reflexology targeting sleep-related pressure points on the feet and hands Improves circulation- relieves tension- and promotes deep relaxation.
12:00 PM Lifestyle Coaching Session A workshop on stress management- healthy sleep hygiene- and practical tips for daily routines to sustain results Provides actionable tools for maintaining restful sleep and balanced living.
1:00 PM Personalized Lunch Light meal: Vegetable khichdi- mildly spiced lentil soup- and detox-friendly herbal chutney Prepares the body for long-term wellness while supporting digestion and energy restoration.
3:00 PM Shirodhara (Final Oil Therapy) Warm jatamansi or brahmi oil poured on the forehead to calm the nervous system and seal the program’s benefits Deepens relaxation- enhances mental clarity- and strengthens sleep cycles.
5:00 PM Final Meditation and Reflection A closing session with guided gratitude meditation and personalized advice from the program facilitator Promotes emotional stability- reinforces positive habits- and integrates the program’s effects.
7:30 PM Light Dinner A calming meal of vegetable broth- cumin rice- and herbal tea (lemongrass or mint) Prepares the digestive system and body for restful sleep.